Ring in a healthful year with vegetarian pupus


POSTED: Wednesday, December 30, 2009

Looking for some pupu ideas for your New Year's party? Your guests won't have to break their resolutions to eat healthfully if you serve these tasty vegetarian options.

These dishes prove that good taste and good-for-you can coexist. Have a safe, healthy and happy new year!



1 pound mushrooms, cleaned and stems removed
» Filling:
1 package (10 ounces) frozen chopped spinach
1/2 cup seasoned bread crumbs
2 green onions, minced
1 egg, slightly beaten
1/4 cup butter
1/4 cup grated Parmesan cheese
Salt, to taste
Ground black pepper, to taste
Garlic powder, to taste

Preheat oven to 350 degrees.

To make filling: Cook spinach according to package directions; drain well. Mix with remaining ingredients.

Stuff mushrooms with spinach mixture and bake 15 minutes or microwave 4 minutes. Makes 12 appetizer servings.

Approximate nutritional information, per serving: 80 calories, 5 g total fat, 3 g saturated fat, 30 mg cholesterol, 200 mg sodium, 6 g carbohydrate, 2 g fiber, 1 g sugar, 4 g protein



1 block (20 ounces) firm tofu, drained and cut into 1-inch cubes
2 teaspoons toasted sesame seeds
1/4 cup coarsely chopped limu or ogo (seaweed)
2 tablespoons chopped green onion
1 teaspoon grated ginger
1/2 large red chili pepper, seeded and chopped
1/2 medium onion, finely sliced
1 large tomato, diced
1 to 2 cups bean sprouts
2 tablespoons inamona (roasted and ground kukui nut), more or less, to taste
1/4 cup soy sauce
1 tablespoon sugar
1 tablespoon sesame oil

Place tofu, sesame seeds, limu, green onions, ginger, chili pepper, onion, tomato, bean sprouts and inamona in a large bowl.

Combine soy sauce, sugar and sesame oil; pour over tofu mixture and toss lightly. Chill at least one hour before serving. Makes 12 appetizer servings.

Approximate nutritional information, per serving: 110 calories, 6 g total fat, 1 g saturated fat, no cholesterol, 500 mg sodium, 6 g carbohydrate, 2 g fiber, 3 g sugar, 9 g protein



2 cans (12 ounces each) corn, drained
1 small red onion, diced
1 red pepper, seeded and diced
1 large Japanese cucumber, seeded and diced
1/2 jicama (chop suey yam) or water chestnuts, diced
2 cups Thai sweet chili sauce
Squeeze of lime (optional)

Mix together all ingredients. Chill a few hours, preferably overnight. Makes about 7 cups. Serve with tortilla chips.

Approximate nutritional information, per 1/4 cup serving: 70 calories, no fat or cholesterol, 300 mg sodium, 16 g carbohydrate, 1 g fiber, 9 g sugar, 1 g protein


For more recipes from Hawaiian Electric Co., visit www.heco.com.